The Official Gym & Fitness Thread

7th round of P90X

 

Stepping back into the gym tonight

 

Only old if you can't mix it up.
Im shredded, ripped and in the best shape of my life and I am 48...

No complaints here...

 

HAHA I know right! It was pretty funny I didnt really know what to say. Im a guy and I really had never had my shoes complimented on let alone my boots hahaha! lmao!

 

Mon- Chest
Tue- Arms
Wed- Off
Thurs-Shoulders
Fri- Back
Sat- Legs
Sun- Off

 

iv gained 30 lbs in a year and a 1/2...

college is kickin my ass hahahaha

 

I toatally feel your pain!!

 

I was unable to partial dead the 405. 365x5 was a success. I will Try again next week Aaron

I'm not even going to attempt a full form deadlift w the 405

 

I'm trying to gain weight but I keep losing it no matter what I do!

 

Yea I run a few miles every day. I guess I'll cut back even though I feel healthier while doing it.

 

I put on 22 lbs in 45 days. I ate every two hours lots of carbs I still had a six pack all the way through. I also did 3 shakes a day. No cardio whatsoever. Increase the weight and intensity but drop the reps. Explode when you rep the weight and hold it. Breath in at full contraction/extension

 

Thanks guys. I'm pretty new to gym workouts. I wish I had a trainer or something.

 

on my second....loving it i feel sooo much better in everyday life energy out my ass!!!!!

 

My workout:

Goal - Lean Muscle Building, Slower loss of fat to "keep it off"

Schedule - 3 days on, 1 day off

Cardio - Walking (due to bad knees) 5 miles per day (in Iraq, so I have to)

Weight Training - Focus on Chest, Traps, Back, Triceps, Biceps, Forearms, Shoulders... Lunges for legs.

Supplements - Balanced meals. Using mostly Animal and Universal.
AM - Animal Flex, Animal Test and Protein Shake for snack before noon
45 Min prior to Gym: Animal Stak and Animal Pump
PM - Lots of water (mainly for the next day)

Weight Loss/Muscle Build: Been at this schedule for 4.5 months now... So far, I've dropped 20 lbs of fat, taken 3 inches off my waist.

Strength Gain Examples
Bench Gains - Started barely wanting to bench 135lbs for my 4 sets of 10... Now, my first set starts at 205, 2nd set - 255, 3rd set 265, 4th set 275. Max 2 rep was 285 and max 1 rep was 295 (thus far) Goal is a max 1 rep of 300 or more. 2 weeks to meet my goal still. I workout without a spotter - just because I do not have one on hand usually - so that limits me some.

Shrug Gains - Started shurgs using 30lb dumbells, moved up to regularly using 65's and do 95's on occasion when I am pushing really hard. (Sets of 12)

Incline Dumbell Press Gains - Started at 30lb dumbells, and have since worked up to the 65's.


Meals
- Salad with every meal
- Lean protein (turkey breast, tuna, grilled chicken breast, hardboiled eggs)
- LOTS of vegtables (Eat as much as you can really)
- Fruits or low-cal pudding for desserts
- Reasonable portions
- No drinks but water (no soda, no energy drinks, no gatorade) - though I occasionally have lemonade to reward myself and I always drink 8oz of orange juice at lunch for the vitamin C. If I'm sick, I cannot train. (Green Peppers have a lot of vitamin C as well)
- Coffee is ok to have a cup before a workout to give you a little extra energy
- Tea (cold or hot) usually have some benefits (antioxidants)
- Never miss meals, but reward yourself every 4-5 days with some ice cream or something good


My resources:
- Bodybuilding Encyclopedia by Arnold S.
- High-Intesity Training by Mike M.
- Various Bodybuilding Forums
- Fitness related podcasts

Gym Equipment I bring with me (Keepin' it Simple):
- Weightlifting gloves
- Wrist straps (great for stabalizing the wrists to prevent injury).
- Ipod & headphones
- Gym bag... change of clothes, towel, deoderant, bar of soap, flip flops
- OPTIONAL: Because I am in Iraq, I also bring my 9mm Sig Sauer and 3 mags of 13 rounds.

Mindset:
I treat every workout as "work". I DO NOT go there to talk, to flex in the mirror, to sip water as I lean up against the wall, to check out some chick's ass, or to otherwise eff off.... And since there are no b*tches to look at anyway here at my gym - that solves any potential distractors.

I get in, get it done and get out and getting it done is bring each muscle I am working to exhaustion... Not just a strict set of 10 this and 12 that. If it takes me 5-6 sets to exhaust my chest, I do the extra sets... and next time I add more weight.

Lastly, I never miss a gym session... Once you make it a goal for yourself, you should plan your life around your goal...

Anyway, that's what I do... It's working and I'll be in the 300 club soon enough. BEST OF LUCK.

---- ONE LAST THING ---- If your goal is to get big like mine, be sure to get enough sleep. Lack of sleep will fuck up your workout and your muscles won't recover.

 

I put on 22 lbs in 45 days. I ate every two hours lots of carbs I still had a six pack all the way through. I also did 3 shakes a day. No cardio whatsoever. Increase the weight and intensity but drop the reps. Explode when you rep the weight and hold it. Breath in at full contraction/extension

 

A lot of good info and good insight! Keep up the hard work!